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Strength Squat Clean 1-1-1-1-1 Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your […]

Skill EMOM for 10 Minutes Power Clean + 3 Split Jerks For our skill work today you’ll be working on completing 3 consecutive split jerks EMOM for 10 minutes.  Consider this as skill practice and work with a weight that is around 60% of your 1RM effort in that lift.  We will be working from […]

WOD AMRAP in 4 Minutes 5 Overhead Squat Light 3 Overhead Squat Moderate 1 Overhead Squat Medium Rest 2 Minutes AMRAP in 4 Minutes Row for Calories Rest 2 Minutes For time Run 800M Workout Notes: The format of this workout is a familiar one if you participated in our July 12 workout. We start with […]

WOD For Time 800M Run 40 Deadlifts 155/105lbs 30 Lateral burpees over the bar 20 Power Clean 155/105lbs Workout notes: The weight on your bar should be a lighter Deadlift but a heavier Power Clean.  If you are struggling to get through the Deadlift reps in sets of 5 or more, you have gone too heavy. […]

Skill 3×5 Strict Toes-To-Bar If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on […]

EMOM for 10 Minutes 1 Squat clean + Split Jerk Work up to a moderate effort split jerk for the day and repeat that effort every minute for ten minutes. Start with a light load and add weight in small increments only if each lift is technically sound if you are new to the lift.  Focus on distributing […]

Strength   Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in […]

Skill 3 Rounds not for time 90 Seconds plank Hold 60 Seconds Wall Facing Handstand Hold Today we’re working on two basic gymnastic skills.  Holding the plank with an active hollow position for up to 90 seconds/round.  If you need to, break up that work into a couple of sets for each round.   Do […]

Strength Back Squat 5-5-5-5-5 Work up to a strong effort set of 5 back squats.  Newer lifters should be starting with a light weight and increasing only if you are performing the lift correctly.  Practice pressing your knees out so they track over your feet and keep your torso at the same angle throughout the […]